12 week running schedule (10km)

12 week plan based on the guidelines in Runner's World's "run less, run faster" book.

Target race falls within week 12 of the overall plan between 18th March 2013 and 24th March 2013 and I have either the mumbles duathlon, the Weymouth 10km or the Eastleigh 10km in mind for this peak.

As this is significantly prior to the start of my A race season, I hope to replay the training season with some updated timings based on the 10km race performance.

Week	Sprint Session	Tempo Session	Long Run
1	8x400 (400m RI)	3miles (st)	6 miles (lt)
2	5x800 (400m RI)	2miles (st), 1 mile (easy), 2 miles (st)	7 miles (lt)
3	2x1600, 1x800 (400m RI)	4 miles (mt)	8 miles (lt)
4	400, 600, 800, 800, 600, 400 (400m RI)	2 miles (st), 1 mile (easy), 1 mile (st), 1 mile (easy), 2 miles (st)	9 miles (lt)
5	4x1000 (400m RI)	4 miles (st)	10 miles (lt)
6	1600, 1200, 800, 400 (400m RI)	5 miles (mt)	8 miles (lt)
7	10x400 (90 seconds RI)	3miles (st)	10 miles (lt)
8	6x800 (90 seconds RI)	1 mile (st), 1 mile (easy), 2 miles (st), 1 mile (easy), 1 mile (st)	8 miles (lt)
9	4x1200 (400m RI)	3miles(st)	10 miles (lt)
10	5x1000 (400m RI)	6 miles (mt)	8 miles (lt)
11	3x1600 (400m RI)	3miles(st)	7 miles (lt)
12	6x400 (90 seconds RI)	3 miles (easy)	race

 

Posted with Blogsy

2013 challenge prep

Two of the three triathlons booked are sprint distances with a 750m swim component, however the London tri is an Olympic distance event with a 1.5km swim.

I did a 1km pool based trial to gauge my current ability and to give me a bench mark to contrast against a the end of the base 1 and 2 periods.

It took 45 minutes, including time spent recovering and drinking to swim the 44 lengths and it was tough to say the least. I know that I have a weakness in breathing on my left side and a lack of muscular endurance in my arms and shoulders which hopefully should improve in the initial 12 weeks.

The plan for 2013

Week	Monday	Race?	Period	Hours
1	31.12.2012	no	Preparation: Endurance and skills	10
2	07.01.2013	no	Base 1: Endurance and skills	12
3	14.01.2013	no	Base 1: Endurance and skills	14.5
4	21.01.2013	no	Base 1: Endurance and skills	16.5
5	28.01.2013	no	Base 1: Rest & recovery	8.5
6	04.02.2013	no	Base 2: Endurance, force, speed skills, muscular endurance	12.5
7	11.02.2013	no	Base 2: Endurance, force, speed skills, muscular endurance	15
8	18.02.2013	no	Base 2: Endurance, force, speed skills, muscular endurance	17.5
9	25.02.2013	no	Base 2: Rest & recovery	8.5
10	04.03.2013	no	Base 3: Endurance, force, speed skills, muscular endurance	13.5
11	11.03.2013	no	Base 3: Endurance, force, speed skills, muscular endurance	16
12	18.03.2013	Mumbles duathlon or Weymouth/Eastleigh 10km (C)	Base 3: Rest & recovery	8.5
13	25.03.2013	no	Build 1: Endurance, muscular endurance, force (bike and run) anaerobic endurance (swimming)	15.5
14	01.04.2013	no	Build 1: Endurance, muscular endurance, force (bike and run) anaerobic endurance (swimming)	15.5
15	08.04.2013	Cambridge Duathlon 14.04.2013 (B)	Build 1: Endurance, muscular endurance, force (bike and run) anaerobic endurance (swimming)	15.5
16	15.04.2013	no	Build 1: Rest & recovery	8.5
17	22.04.2013	no	Build 2: Endurance, muscular endurance, force (bike and run) anaerobic endurance (swimming)	14.5
18	29.04.2013	no	Build 2: Endurance, muscular endurance, force (bike and run) anaerobic endurance (swimming)	14.5
19	06.05.2013	no	Build 2: Endurance, muscular endurance, force (bike and run) anaerobic endurance (swimming)	14.5
20	13.05.2013	no	Build 2: Rest & recovery	8.5
21	20.05.2013	no	Peak: Endurance, muscular endurance, power	13
22	27.05.2013	no	Peak: Endurance, muscular endurance, power	10
23	03.06.2013	Blenheim Triathlon 08.06.2013 (A)	Race	8.5
24	10.06.2013	no	Transition	8.5
25	17.06.2013	Bristol Triathlon 23.06.2013 (A)	Race	8.5
26	24.06.2013	no	Transition	8.5
27	01.07.2013	no	Build 2: Endurance, muscular endurance, power	14.5
28	08.07.2013	no	Peak: Endurance, muscular endurance, power	13
29	15.07.2013	no	Peak: Endurance, muscular endurance, power	10
30	22.07.2013	London Triathlon (A)	Race	8.5

 

Posted with Blogsy

Post challenge, day 6

I was hoping to do the local park run this morning to make a bit of a dent in the remaining miles of the 1,000 mile challenge, but it soon became very apparent that it wasn't going to happen!

I'm still very tired at the moment which I think is partly down to the cumulative fatigue over the last year and the cold which is, fingers crossed, on its way out.

I am going to try and get out later on for a quick jaunt (assuming I actually get out of bed at some point!)

Post challenge, day 4

Finally starting to feel back to normal! The cold is still with me but the runny nose has at least subsided.

The pain and malingering aches in my legs and shoulders has started to wain and so I am hoping to get out over the weekend to finish off the remaining miles for my 1,000 mile challenge.

In preparation for the trio of triathlon's next year I have been doing some prep work and research and a common theme that keeps appearing is "over training", symptoms of which include chronic fatigue and low moods which may go someway to explaining why I have found it particularly difficult to train over the last few weeks.

Hopefully by applying what experience I have from the last 12 months and the new research for tri training, I can avoid some of the pitfalls that I fell into previously.

Post challenge, day 3

Wow! Can't believe that it's all over! The main write up for the Portsmouth Marathon will be coming along shortly when I get back to Cardiff in early January, so ill keep you posted on that!

The winter weather has taken its toll and I've come down with a cold, gladly it came after the final event and I can take some time to relax and recover naturally!

I've mange to run 991 miles or so this year, so will be trying to get in the last 9 miles before New Year's Eve so I can finish the last limb of the challenge and will be heading out tomorrow for a swift jog :)

Ill be writing in the next week or so the plans for the 2013 challenges and training plans once they are all finalised, so feel free to check back for further details.

One of the events will be for charity, but the scope and extent will be much more low key than the 2012 challenge.

Hope you're all having a good Christmas and new year, and a massive thank you for all your support and sponsorship this year!

Resting run 17.12.2012

Middle distance run, slow pace.

I decided to avoid springs this evening and get in some extra mileage at a slower pace for the remaining days until marathon #12, not least because I have realised i am going to be a bit short on the 1000 mile target if i don't do them!

It's helpful that Joe is around this week so I have someone to run with, and so I am planning on getting in a shorter and slower run every night this week to edge me towards that final benchmark.

Garmin: http://connect.garmin.com/activity/252489743

7.5 miles, 9:01/mile average moving pace.

43.63 miles to go.....

Long run 15.12.2012

Plan: 14 miles at MP + 45/mile
MP: 7:25 / mile, desired pace 8:10/mile

Garmin: http://connect.garmin.com/activity/251856386

This run will be the last long run of the year before marathon number 12 arrives and with it, the end of my Make-A-Wish challenge.

I wanted to really push myself on this run, although not too hard, to see whether I am really capable of sustaining a 4:20/km pace, which I will need to run at if I am to beat the 3:10 marathon time I would like to in order to end this year with a bang and obtain a good for age marathon time.

15 mile runs are not the easiest things to plan at the best of times, but I figured that I would try and incorporate the local park run event in so as to break up the pavement pounding and general monotony that comes with a solo long run.

Well, the best laid plans and all that....

Friday night turned into a bit of a lazy night with one too many drinks and so getting up on saturday morning was far too much of a task for me to really want to do, but I managed to make it up after a fashion and set about running the 3 miles or so to Bute Park where the local park run is held.

I turned up 5 minutes late, but true to form of any park run, they simply ushered me on with the best of luck and told me that I wasn't far behind the rest of the pack.

The run was enjoyable throughout and was one of the better runs that I had had this year. I managed to sustain a 7:42/mile pace on average and only one of the 1km splits came in at over 5:00mins.

Hopefully I have done enough this year to be able to carry me through this last part of the challenge and whilst I would love to get the good for age time, quite honestly I will be glad to finish this last marathon comfortably with no complications.

The year so far!

Tempo Run 12.12.2012

Plan: 1 mile easy, 5 miles (MT), 1 mile easy
desired pace: 5:00-5:05/km (easy), 4:17-4:22/km (MT)

Garmin: http://connect.garmin.com/activity/251429110

After looking at the VLM good for age qualifying times, I've worked out that I need to run at approximately 4:23/km in order to break the 3:10 barrier and last night was a good test of whether that is a viable option.

The last marathon was run at a steady 5:00/km pace and felt comfortable, so perhaps I will be able to pull it out of the bag to sustain the fast pace.

It would be great to finish this journey with a bang!

-- Only 98.5 km to go!

Interval/Sprints 10.12.2012

Plan: 2x1200m, 2 min rest interval; 4x800m, 2 min rest intervals
Target: 1200m in 4:32, 800m in 2:57

Garmin Report: http://connect.garmin.com/activity/250919520

1200m splits: 4:28 and 4:36
800m splits: 2:51, 3:00, 2:58, 2:56

After only a single week's break, I had forgotten how truly brutal interval sprints could be! Almost threw up towards the end, but managed to struggle through and such a great feeling at the end once it is all done!

Cross training in the gym tomorrow (workout before work and then cycling after work) should be interesting, although that relies heavily on being able to walk!

Long Run 07.12.2012

Plan: 12 miles

I am continuing my long runs with Joe to help him prepare for the welsh marathon in april next year. He's a solid short distance runner so we are trying to work on his endurance which suits me as it helps me with my pacing.

Garmin: http://connect.garmin.com/activity/249534005

The splits are a little varied and there is a noticeable dip in performance as it progressed towards the end of the run, but it's always good to get out especially when you have company to give you that nudge to keep going when it starts getting a bit tough.

Tempo Run 05.12.2012

Plan: 2 miles easy, 3 miles (st), 1 mile easy
targets: 2 miles at 5:00/km, 3 miles at 4:20/km, 1 mile 5:00/km

Garmin: http://connect.garmin.com/activity/249534005

Great run this evening, felt full of energy and speed was definitely there. I even tried running an extra 1km at the tempo pace!

Looking forward to these last 2 weeks of the challenge and hoping tonight was a sign of good things to come.

Rest Day!

Had planned to do interval training this evening but I am absolutely shattered!!

I did an impromptu 10km race on saturday with my brother on a cross country course which was pretty brutal, especially in road shoes on muddy tracks with hills! Was a good race and although I didnt place officially (I was racing under a guest marker) I figure I finished about 101st which i'm happy with!

Tonight is a rest night for me to recouperate, especially after doing a 14 mile cycle in the freezing cold yesterday, so I am taking a few well earned hours with my feet up, albeit wrapped in ice!

See you all again on wednesday!